5.10.2021

Low Sugar Fruits for Smoothies

I often get asked for low sugar smoothie recipes. I’m here to give you all my fav low sugar fruits, and the best ways to blend them.

Best low sugar fruit for smoothie

Have you ever not blended a smoothie after seeing the sugar content? If so, then this post is for you! I’m sharing what fruits are low in sugar and highlighting my fav low sugar fruits, as well as sharing the best smoothie recipes using fruits with less sugar. Why do I care about the sugar content of my smoothies? Well…

Drinking one green smoothie a day is one of the simplest ways to maintain a healthy diet.

There’s just something about drinking 16 ounces of pure leafy green and fruit goodness that makes the skin glow. And if the sugar content is keeping you from drinking a daily smoothie, then I want to help!

Fresh cherries and strawberries for a healthy smoothie

What fruits are low in sugar?

I’m sure this question has everyone naming a variety of berries, yet berries aren’t the only fruits with less sugar. Check out this sweet list:

  • Lemon 1-2 grams per fruit
  • Lime 1-2 grams per fruit
  • Raspberry 5 grams per cup
  • Strawberry 7 grams per cup
  • Blackberry 7 grams per cup
  • Kiwi 6 grams per kiwi
  • Grapefruit 9 grams per 1/2 fruit
  • Avocado 1 gram per fruit
  • Watermelon 10 grams per cup
  • Cantaloupe 13 grams per cup
  • Orange 12 grams fruit
  • Peaches 13 grams per fruit

Since 1 serving of green smoothie has 1.5 cups of fruit, feel free to swap out a higher sugar fruit in any of my smoothie recipes for 1.5 cups of any fruit on this list. That will immediately lower the sugar content.

Natural sugar vs processed sugar

It’s super important to note that not all sugar is created equal. 1 cup of refined sugar is NOT the same as 1 cup of fruit sugar. Why? because fruit not only contains sugar, but also fiber. Fiber is essential for breaking down sugar, and keeping our bodies from a sugar crash.

Daily consumption of fruit can actually combat obesity, according to a study done by the US National Library of Medicine. Yet, if fruit still causes your blood sugar to spike, then speak to your practitioner for the best diet plan for you.

Green smoothie formula for low sugar smoothies

My tried and true green smoothie formula is this: 1.5 cups fruit + 1 cup leafy greens + 1 cup liquid. Use this and you can’t go wrong! Yet, if you’re trying to keep your blood sugar happy, then I’ve got a trick for you…. just flip the formula.

That’s right, turn that smoothie formula into 1.5 cups leafy greens + 1 cup fruit + 1 cup liquid. A deliciously sweet smoothie, yet lower in sugar! This way you can still enjoy a variety of fruits and also keep your body from experiencing a sugar crash. My low sugar fruits smoothie below has this formula, and comes out to under 13 grams of sugar per serving!

Low sugar fruits for blending in smoothies

Fruit smoothies with less sugar

These smoothies are my go-to when looking for a low sugar option. Try a few of these and then let me know what you think!

All of the smoothies above have less than 20 grams of sugar per serving. Plus, they’re loaded with fiber to help process that sugar into useable energy in the body.

More ways to process sugar in smoothies

If you want to lower the sugar in your smoothie even more, then boost it with protein + healthy fat. Your body needs carbs (sugar + fiber) and protein, as well as healthy fat to function properly. If you find yourself having a sugar crash after drinking a smoothie, then you should be boosting it to help process the carbs you just ingested.

My fav way to boost a smoothie is with a plant based protein powder, like Protein Smoothie Boost. This protein powder is designed especially for smoothies. 1 serving adds 10 grams of protein as well as 4 grams of fat to every smoothie.

Low sugar smoothie

To help get you started blending low sugar fruit smoothies, I created this Berry Blastoff Green Smoothie. It flips my smoothie formula to add more leafy greens, while also using sweet fruits to maximize the flavor. If you can’t do the banana, then swap that out for avocado. It keeps the creaminess of this smoothie, while lowering the sugar even more!

Once you give this smoothie a blend, I’d love it if you left a comment + review to let me know what you think. I want to create smoothies you’ll love, so your feedback is important!

Low Sugar Fruit Smoothie

This is the perfect fruit smoothie if you're watching your sugars. It's still super sweet, yet low in sugar. Gives you great energy without the sugar crash! Add a tablespoon of almond butter for some healthy fat and a protein boost.
4.91 from 32 votes
Pin Recipe Rate Recipe Print Recipe
Prep Time: 5 minutes
Total Time: 5 minutes
Course: Smoothie
Cuisine: Plant-Based / Vegan
Servings: 1 smoothie
Calories: 95kcal
Author: Jen Hansard

Ingredients

  • 1 1/2 cups fresh spinach
  • 1 cup water
  • 1/4 cup blueberries
  • 1/4 cup strawberries
  • 1/2 banana, replace with avocado for even lower natural sugar levels
  • 1 Protein Smoothie Boost, optional

Instructions

  • Blend the spinach and water until smooth.
  • Add the blueberries, strawberries, and bananas and blend again.

Nutrition

Calories: 95kcal | Carbohydrates: 23g | Protein: 2g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 49mg | Potassium: 546mg | Fiber: 4g | Sugar: 13g | Vitamin A: 4282IU | Vitamin C: 43mg | Calcium: 63mg | Iron: 2mg
Did you make this?Tag @simplegreensmoothie and hashtag it #simplegreensmoothies so we can reshare on our plant-based Instagram account.
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About Jen Hansard

Mom of 2, ran across the Grand Canyon and lover of smoothies, coffee & tacos. I transformed my family's health with a realistic plant-based diet. I also found myself again along the way.

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124
  1. Science in Sport says:

    Great Read, and very informative Blog.

  2. Angela Tang says:

    I try this recipes this morning, but instead of water I used organic coconut water and instead of adding protein power I added Chia seeds. It taste good.

  3. Victoria Loftis says:

    Hello- Should the fruit be fresh or frozen? Also, would it be okay to just add a plant based protein powder? Thank you.

    • Simple Green Smoothies says:

      Awesome questions! The fruit can be fresh or frozen, yet using at least 1 frozen helps to make your smoothie colder. And a plant based protein powder is def a great idea! Check out our Protein Smoothie Boost – 10g of clean organic protein per serving.

  4. Kat says:

    Glad you shared these options!

  5. Kim says:

    I love this smoothie! It’s nice to have low-sugar ideas. 🙂

  6. Dani Mitchel says:

    I make this at least once a week for my kids- we all love it.

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